Winter is a time of many challenges. It is a dreaded season because our airways are stretched to the limit! We are often confined and crowded together, making it easy for all kinds of germs to spread. In addition, the body's job is to stay in a state of equilibrium, so the cold forces it to work harder to stabilise its internal temperature. The result is that the mucous membranes of the respiratory tract dry out, making them more vulnerable to external aggression. Once an intruder crosses the respiratory barrier, the immune system attacks and fights off the infectious agent.

Other parameters that come into play at this time are lighting conditions. Lack of light has a direct effect on morale, and lack of exposure can lead to vitamin D deficiency. In fact, in spring and especially in summer, the skin is more exposed to UV light and synthesises this vitamin more easily. In winter, the skin is covered by clothing, which does not help. In addition, the angle of the sun's rays no longer allows this vitamin to be synthesised at our latitude. As a result, the vitamin stored in the body during the summer months is used up by late autumn. That's when the deficiency sets in.

A blood vitamin D level of 30 ng/ml is necessary for optimal health and a good immune system. To maintain a blood vitamin D level above 30 ng/ml during the winter, diet alone is not enough and supplements are needed.

In naturopathy, winter is a time of preparation. That is why we work in the autumn to strengthen the immune system in depth so that it is ready to attack the season at full strength.

Once the season begins, the challenges for naturopathy are as follows:

Keeping the immune system at its peak
Warming up the body
Treating the various seasonal illnesses
Preparing for the arrival of spring and seasonal allergies

Why and how to optimise your body?

The body needs to be kept in balance. That's why, in order to stay healthy in winter, it's important to make it easy for it to do so (whereas we often tend to put obstacles in its way!). Immunity is affected by a number of factors:

Stress lowers the immune response. People who are chronically exhausted, who don't have a minute to themselves, who don't have any free time or "down time", will eventually see their immune response drop.
Lack of sleep and poor quality sleep depletes the system and prevents it from regenerating properly.
Food: the sweeter, more refined ("white", "modified", "hydrogenated") or devitalised (conventionally grown) the less nourished the body is and the harder it has to work to assimilate the food offered.
Chronic exposure to toxic products (air pollution, work environment, various solvents, heavy metals) is another factor that affects the body's capacity.
Some drugs, such as antibiotics, weaken immune factors; others, such as steroidal anti-inflammatory drugs, suppress the immune system.

All these factors reduce the body's ability to resist immune attack. A person with a low immunity will have repeated infections: cold after cold, sinusitis, urinary tract infections, vaginal infections, eye infections, wounds that easily get infected and heal slowly, bleeding gums, impetigo, fungus, more frequent skin rashes than usual in people prone to herpes, etc.

In this season, naturopathy is simply there to give the body a helping hand so that it can concentrate on the main thing: defending itself!

To do this, we will work in several directions:

Adapting your diet to strengthen your immune system. The work will be done in two phases: avoiding foods that have a negative impact on the system and providing foods that boost our immunity.
Adopt an "immune-boosting" lifestyle.
Consume medicinal plants according to the season.

Nutrition in the winter

Nourishing your gut flora

The gut flora (or microbiota) is made up of almost 10,000 billion bacteria, which is 10 times more than the number of cells in the body. One of its functions is to protect the gut. In fact, by taking up all the space, they colonise the place of the bad bacteria, preventing them from multiplying or slipping into the bloodstream.

Of course, this flora needs to be maintained throughout the year with a good diet. It is a good idea to increase the consumption of certain foods in late autumn. It is strongly recommended to consume at least 2 to 3 prebiotic food sources per day.

The health of the gut flora and that of the immune system are therefore deeply and intimately linked. In fact, the gut flora is responsible for 70% of the effectiveness of the immune system. It is therefore logical to focus on this axis in order to avoid illness. In order to do this, the intestinal flora must be "fed" with prebiotics, mainly in the form of non-digestible fibre.

Nutrients to focus on

Certain nutrients are needed at this time of year, so it is important to include them in your diet on a regular basis. Here is a list of nutrients to consider and some of the foods to prioritise during this time of year.

Vitamin A and carotenoids

Stimulates the immune system, increases resistance to infection and promotes thymus growth.

Sources of beta-carotene: carrot, pumpkin, sweet potato, apricot, peach
Lycopene sources: tomato sauce, watermelon, guava juice
Sources of retinol: liver, eel, red tuna, cod liver oil, butter, egg, oily fish, cheese
Sources of provitamin A: garlic, cayenne pepper

Vitamin B2

It stimulates the production of antibodies and red blood cells and may help prevent certain cancers.

Sources: liver, parsley, paprika, cuttlefish, chives, mint, tarragon, shiitake mushrooms, seaweed, dandelion, saffron, papaya.

Vitamin B5

It stimulates the immune system, has an energising effect, supports the adrenal glands and detoxifies the body.

Sources: shiitake mushrooms, egg yolk, brewer's yeast, sunflower seeds, sesame seeds, dried apricots, seaweed.

Vitamin B6

Antihistamine (like vitamin B3), essential for protein synthesis; maintains hormone levels. Vitamin B6 deficiency weakens the immune system.

Sources: brewer's yeast, cabbage, turkey, paprika, pepper, sage, mint, cayenne, tarragon, basil, chives, cod, banana, papaya, seaweed, spirulina.

Vitamin C

Immunoregulatory and immunostimulant, antitoxic, anti-inflammatory, antiedematous and antihistamine.

Sources: chives, guava, yellow pepper, lychee, blackcurrant, thyme, parsley, kiwi, mango, papaya, citrus fruits, strawberry, broccoli, acerola.

Vitamin E

It neutralises free radicals, protects against ageing of the immune system and certain cancers (lung and cervix).

Sources: wheat germ oil, sunflower oil, avocado oil, rapeseed oil, hazelnut oil, cod liver oil, sunflower seeds, cooked eel, unbleached almond, hazelnut oil.

Vitamin D

It acts as a hormone, anti-infective and immunoregulator, helping to reduce transplant rejection and the incidence of leukaemia, breast and prostate cancer.

Sources: halibut, carp, swordfish, halibut liver oil and cod, mackerel, sardines, trout, salmon, eggs, milk, cheese.

Zinc

Immune regulator, antiallergic and antihistamine.

Sources: Oysters, poppy seeds, shiitake mushrooms, celery, pumpkin seeds, meat, sardines, garlic.

Copper

Immunostimulant, anti-inflammatory, antiviral and anti-infective.

Sources: oysters, seafood, nuts, brewer's yeast, vegetables, shiitake mushrooms, cocoa.

The featured foods and their preparation

In Chinese medicine, winter begins on the 22nd of November, when yin energy becomes dominant and peaks at the winter solstice. After that, Yang energy gradually begins to increase.

Honourable foods in this season are beans, legumes and cereals (peas, split peas, chickpeas, lentils, rice, buckwheat, millet, quinoa) - which should be consumed according to general dietary recommendations - as well as seasonal vegetables (carrots, potatoes, turnips) and spices that warm the body (garlic, onion, ginger, salt). Seafood should also be included in the diet, as it has many "plus points" in terms of flavour and nutrition.
As for fruit, the emphasis should be on apples, nuts, dried fruit, grapes, blackberries, pears and dried fruit.
In terms of cooking methods, we will favour gently steamed foods. This is the perfect time for soups.

Lifestyle in the winter

Seasonal stretches

Stretching is an animal reflex that we often do without even realising it. It is common to do it when you wake up in the morning or during a working day.
As naturopathy is a holistic practice, i.e. it involves the whole body, it is normal to include a physical activity such as stretching. It is therefore recommended to stretch daily according to the energy zones required during the season.

The benefits of stretching

This practice does not require you to be a flexibility expert or an experienced yogi. It is for anyone who wants to be physically healthier. One of the main benefits of stretching is increased flexibility, which leads to better energy flow and less muscle tension. There are also cardiovascular benefits, as stretching increases blood flow to the muscles and facilitates their oxygenation: the effect can be felt all the way to the brain and is comparable to intense sporting activity, activating serotonin. On an energetic level, to facilitate the circulation of energy through the meridians known in Chinese medicine, we will favour the stretching of the muscle chains through which they pass.

Be careful: you're not stretching your body in any old way! To get the most out of it, it is important to warm up your body and never push it beyond its limits: you should not feel any pain, the stretching is done gently.

In winter, it is important to stretch the muscle chains associated with the kidney and bladder meridians, which are the focus of the season.

As you can see from the pictures, the kidney meridian starts under the sole of the foot and goes up the inside of the legs. It then passes through the kidneys and out in front of the chest, ending at a point approximately in the middle of the clavicles.

The bladder meridian starts at the inner edge of the eye and goes up to the top of the skull. It then descends towards the back of the body and ends at the tip of the little toe.

In traditional Chinese medicine, meridians are interconnected channels of the human body through which the body's energy (qi) flows.

The butterfly position

Sit on a yoga mat or blanket and bend your legs towards your chest, letting them fall like the wings of a butterfly. With your hands on your ankles, bend from your hips towards your feet and relax your spine completely. If you can, stretch out your arms and rest your head on your feet. Stay in this position for 3 minutes, breathing slowly and deeply.

The Sphinx posture

To perform this pose correctly, lie on your stomach with your feet either together or apart at the width of your pelvis. In this first pose, the arms should be moderately outstretched with the palms at shoulder width and the forehead pressed to the floor.
Next, press the buttocks against the floor and try to lower the coccyx. Be careful to maintain this pressure on the buttocks throughout the posture to avoid injury. Remember not to tense the muscles in this area. In one fluid motion, place your forearms and palms on the floor, open your chest and tilt your head so that you are looking straight ahead with your chin touching the floor.
Finally, push your chest forward and stretch your spine upwards, with the top of your head pointing towards the ceiling and your gaze fixed forward. Stay in this position for 1 to 3 minutes, breathing slowly and deeply.

The saddle position

To begin the pose, sit on your heels with the ball of your foot and toes on the floor. Gradually lower your back towards the floor, leaning on your elbows and lengthening your spine.

If this position is too difficult, lie completely on the floor. Stay for 3 minutes, breathing slowly and deeply.

Rituals of the winter

Drink 2 tablespoons of apple cider vinegar in a large glass of water every morning on an empty stomach.

Apple cider vinegar is fermented apple cider. It contains a number of nutrients that are easily absorbed by the body. In fact, it helps to regulate the body's acid-base balance thanks to the action of the many enzymes it contains, which support the body's biochemical reactions. As we have seen, the balance and dynamism of the intestinal flora are essential for good health. This is why fermented foods, such as vinegar, should be preferred, as they help to promote the intestinal flora and maintain its balance.

Enjoy the sun every day!

The sun is our main source of vitamin D. It usually makes us feel much better and our spirits are high. It has a particularly beneficial effect on the human body, so make the most of it! If you live in a grey area, consider luminotherapy! Studies have shown that luminotherapy sessions are very effective in improving various sleep problems such as early morning waking, insomnia and difficulty falling asleep.

Go to bed early!

The number of research studies confirming the role of sleep as a regulatory and restorative element is staggering. In fact, it is during sleep that our immune defences are formed and biochemical repair processes are set in motion. So the less sleep you get, the more likely you are to catch a cold or flu, so... sleep now!

Buy a hot water bag!

If you place a hot water sachet under your duvet a few minutes before you go to bed, it will warm your sheets and help you fall asleep. Our grandmothers were right!
The hot-water bag can also be used to warm parts of the body, as it stimulates blood circulation in the area. For example, using it on the kidneys will stimulate their function, the same goes for the liver.

Caution: never in the heart or head, never in the stomach if you have ulcers, and never if you have hepatitis.

The medical kit for the winter

Medicinal plants

Garlic

Recommended dosage: for one adult (per day)

Alcoholic mother tincture: 5 to 30 drops
Vinegar tincture: 7 to 33 drops

Indications:

Echinacea

Recommended dosage: for one adult (2 to 4 times daily)

Herbal tea/decoction: 1 teaspoon per cup
Alcoholic mother tincture: 5 to 10 drops
Vinegar tincture: 7 to 10 drops
Glycerol tincture: 10 to 40 drops

Indications:

Immune system: bacterial and viral infections, general fatigue, asthenia
Skin: red boils, all wounds and skin infections

Ginseng (panax ginseng)

Recommended dosage: for one adult (per day)

Alcoholic mother tincture: 10 to 75 drops
Decoction: 1 to 9 grams per day

Indications:

Immune system: all infections
Reproductive: sexual dysfunction, low libido, menopause
Nervous system: memory loss, chronic fatigue, overwork, lack of concentration

Thyme

Recommended dosage: for one adult (2 to 3 times daily)

Herbal tea/decoction: 1/2 teaspoon per cup
Alcoholic mother tincture: 5 to 20 drops
Vinegar tincture: 10 to 30 drops
Glycerol tincture: 20 to 30 drops

Indications:

Immune system: all infections
Respiratory tract: all inflammations of the respiratory tract (bronchitis, cough...), colds, sinusitis, asthma
ENT: laryngitis, tonsillitis, mouth ulcers

Pink trumpet tree

Recommended dosage: for one adult (2 to 3 times daily)

Herbal tea/decoction: 1 teaspoon per cup
Alcoholic mother tincture: 5 to 30 drops
Vinegar tincture: 7 to 30 drops

Indications:

Immune system: gastrointestinal, respiratory and skin infections, chronic fatigue, herpes
Urinary system: cystitis, nephritis, prostatitis, inflammatory disorders of the immune system
Digestive system: gastrointestinal infections, parasites, candidiasis, diarrhoea, ulcers

Ginger

Recommended dosage: for one adult (1 to 4 times daily)

Herbal tea/decoction: 1 teaspoon per cup (powder), 1 tablespoon per cup (root)
Alcoholic mother tincture: 5 to 20 drops

Indications:

Immune system: gastrointestinal, respiratory and skin infections, chronic fatigue, herpes
Urinary system: cystitis, nephritis, prostatitis, inflammatory disorders of the immune system
Digestive system: gastrointestinal infections, peptic ulcers, candidiasis, diarrhoea, ulcers

Essential oils

Eucalyptus radiata

Possible uses:

Flu or ENT infection (from 6 years of age)
- Oral: 2 drops pure under the tongue, 4 times a day for 2 days.
- Inhalation: 1 drop on a handkerchief and inhale deeply twice a day, 4 to 6 times a day.

Indications:

Respiratory tract infections: bronchitis, rhinitis, sinusitis
Otitis
Viral infections
Coughs
Acne
Asthenia

Ravintsara

Possible uses:

Flu or ENT infection (from 6 years of age).
- Cutaneous: Apply 3 to 4 drops to the lower back, along the spine and on the chest.
- Repeat up to 5 times a day until better
- Immunoboost for fatigue (from 6 years old)
- Topically: 2 drops per wrist and deep breathing once a day during periods of risk. Take a break every 3 weeks.

Indications:

Respiratory tract infections: bronchitis, rhinitis, sinusitis, influenza
Viral hepatitis
Herpes, shingles
Insomnia
Muscular fatigue

Home recipes with plants

Honey immune

Juice of one lemon
1 teaspoon of turmeric
1/2 teaspoon cayenne pepper
1 teaspoon minced ginger
2 tablespoons raw honey
1 large garlic clove, crushed
30 drops Echinacea tincture

Combine all ingredients in a small bowl and shake well. Store in the fridge.
Add 2 teaspoons to your daily smoothie.

Immune Boost (Tincture)

1 portion of dried nettle leaves
1 portion of dried marigold flowers
1/2 portion of ginseng root powder
1/2 portion of dried elderberry flowers

Fill one third of the volume of a large flask (about 500ml) with the dried herbs, then fill the flask completely with good quality vodka.
Leave to infuse for 4 to 6 weeks, shaking the flask daily. After this time, filter the mixture through sterile gauze and a sieve.

Suggested use: For sudden onset of symptoms, take 20 drops every 30 minutes until symptoms subside.

Contraindications: Do not use on children, if you are pregnant, breastfeeding, taking medication or have a specific health condition.